Physical Agility Preparation

Physical agility testing events in most departments are very strenuous in nature. You must begin your workouts immediately in order to put yourself in top condition to perform well. This training should be year-round.

In preparing firefighter applicants for physical agility examinations for over 50 years, one of the most important aspects is overall good strength, with emphasis on good leg strength and most importantly your wind endurance (lung strength and capacity). Time and time again, we see individuals who are 6'4", 250 pounds, can squat 350 pounds 10 times, run 2 miles and think that they are in good physical shape. However, if they have not built up their wind endurance (lung capacity), they may have the strength equivalent of someone who is 75 pounds. Nothing drains your strength more than a lack of wind conditioning. Most physical agility test events are of short duration but very demanding. Most of these events are completed in a 5-10 minute timeframe. During that time, it is an all-out effort. We believe that the emphasis of your preparation training should be on developing your wind endurance. Wind sprints are an excellent way of increasing your endurance. Start off by sprinting 30 yards, 3 or 4 times. Then proceed to 40 yards, 50 yards. After a period of training and you feel that your lung capacity is increasing, we suggest that you undertake the following physical agility training:

Mark off 20 yards, 30 yards, 40 yards, and 50 yards. Use a nearby recreation field in your area or even a parking lot. Start your sprints by running 20 yards and then sprint back to the start. Then immediately sprint to the 30-yard marker and back to start. Then sprint to the 40-yard marker and back to start. Sprint to the 50-yard marker and back to start. As you continue training, you will see that your wind endurance is building. You will be able to complete 10-15 of these wind sprints in a single training session and not feel winded. We hope this helps you in your goal of obtaining the best job in the world.